Subway Turkey Sandwich Calories

When hunger strikes, finding a meal that’s both satisfying and nutritious can feel like a challenge. Enter Subway’s Turkey Sandwich—a timeless favorite that strikes the perfect balance between taste and health. But how does it fare nutritionally? Let’s unravel the details of Subway turkey sandwich calories to help you make smarter, guilt-free choices.

Packed with lean proteins, fresh vegetables, and a customizable array of toppings, this sandwich is a shining example of healthy Subway sandwiches. Whether you’re counting every calorie or simply aiming to maintain a balanced diet, understanding turkey sandwich nutrition is key. A closer look at the Subway 6-inch nutrition facts reveals why this sandwich is a staple for those seeking a low-calorie Subway sandwich without sacrificing flavor.

From the type of bread to the specific Subway sandwich ingredients, each element plays a role in crafting a meal that fuels your day. Whether you’re grabbing lunch on the go or planning your next meal prep, knowing the ins and outs of Subway sandwich calories can empower you to make informed dietary decisions. Ready to uncover what makes this sandwich a nutritional powerhouse? Let’s dive in!

Understanding Subway Turkey Sandwich Calories

The Subway turkey sandwich is a popular choice for those seeking a healthy yet satisfying meal. Packed with lean protein and offering a wide range of customizable toppings, it’s a versatile option. But do you know its precise calorie count? Let’s break down how the calories are distributed.

Basic Calorie Content

A standard 6-inch Subway Turkey Breast Sandwich contains approximately 280 calories, making it a balanced choice. This calorie count is ideal for those mindful of their Subway 6-inch nutrition or seeking a low-calorie sandwich option.

Calorie Distribution Breakdown

Here’s how the calories in a Subway Turkey Breast Sandwich are broken down:

• Carbohydrates: 46g (57% of total calories)
• Dietary Fiber: 5g
• Fats: 3.5g (13% of total calories)
• Saturated Fat: 1g
• Protein: 18g (30% of total calories)

Serving Size Information

The standard serving size of a 6-inch Subway Turkey Breast Sandwich is 219 grams, which includes the bread, turkey, and typical vegetable toppings.

Understanding the calorie content and composition of the Subway Turkey Breast Sandwich enables you to make more informed meal choices. It can easily be incorporated into a balanced diet.

Nutritional Composition of Turkey Breast Sandwich

The Subway Turkey Breast Sandwich is a popular choice, with approximately 280 calories in a 6-inch serving. This makes it an excellent option for those seeking a healthier meal.

Here’s what you get in a Subway Turkey Breast Sandwich:

• Carbohydrates: 46g
• Dietary Fiber: 5g
• Fats: 3.5g
• Saturated Fat: 1g
• Protein: 18g
• Cholesterol: 20mg
• Sodium: 760mg

To burn off 280 calories, you can try cycling at a moderate pace for around 40 minutes.

1. Jogging for about 30 minutes
2. Cycling at a moderate pace for 40 minutes can help burn off around 280 calories.
3. Swimming laps for about 25 minutes

Eating a Subway Turkey Breast Sandwich once a week can be a great addition to a balanced diet. Coupled with regular exercise, it can support weight loss, as evidenced by a study involving 3,731 participants.

Eating a Subway Turkey Breast Sandwich once a week is a good idea. It’s part of a balanced diet. Adding exercise to your routine can help you lose weight, as shown in a study with 3,731 participants.

When compared to other fast-food turkey sandwiches, Subway’s Turkey Breast Sandwich is a healthier choice. For example, the Potbelly Turkey Breast & Swiss sub has 390 calories, while Subway’s Oven-Roasted Turkey 6-inch sub contains only 270 calories. Other options, such as the Penn Station Turkey & Provolone small sub, have 602 calories, and the Jimmy John’s Turkey Tom 8-inch sub contains 480 calories. The Jersey Mike’s Turkey and Provolone Mini Mike’s Way sub also has 450 calories.

Macronutrient Profile: Protein, Carbs, and Fat

The Subway Turkey Breast Sandwich is a well-rounded meal, offering 21 grams of protein—essential for muscle repair and growth. This high protein content helps keep you feeling full and satisfied, making it a great choice for supporting weight management.

The sandwich’s carbohydrates primarily come from the bread, providing around 40 grams. These carbs offer a steady source of energy throughout the day. With only 4 grams of fat, the Subway Turkey Breast Sandwich is a healthier option compared to many other fast-food choices.

Protein Content and Benefits

The turkey breast in the Subway sandwich is an excellent source of protein, essential for muscle repair and overall bodily functions. With 21 grams of protein, this sandwich helps you meet your daily protein needs, contributing to your overall health and well-being.

Carbohydrate Sources

The carbohydrates in the Subway Turkey Breast Sandwich come from the bread, offering a steady source of energy. The type of bread you select can influence the carb content, with Hearty Multigrain Bread containing 170 calories and Italian Herb & Cheese Bread providing 220 calories.

Fat Content Analysis

The Subway Turkey Breast Sandwich contains just 4 grams of fat, which is lower than many fast-food options, making it a healthier choice. Its low fat content is ideal for those looking to manage their weight or maintain a balanced diet.

Essential Vitamins and Minerals

Choosing a healthy Subway Turkey Breast Sandwich is about more than just enjoying a delicious meal—it’s also a nutritious option. The turkey breast is rich in vitamins and minerals that support and enhance your overall health.

The turkey in the Subway Turkey Breast Sandwich is a valuable source of B-vitamins, such as niacin, vitamin B6, and B12, which are crucial for energy production and red blood cell formation. It also offers zinc and selenium, which help strengthen the immune system and protect the body from oxidative damage.

The whole wheat bread adds extra dietary fiber and B-vitamins, contributing to better digestion and overall health. The fresh veggies, such as lettuce, tomatoes, and onions, provide additional vitamins and antioxidants that support your immune system and promote well-being.

Opting for a healthy Subway Turkey Breast Sandwich means choosing a meal that benefits your health. It’s a nutritious option that supports your overall well-being.

Bread Options and Their Impact on Calories

Selecting the right bread at Subway can impact the calorie count of your sandwich. With a variety of bread options available, each offering different nutritional values, your choice can make a significant difference in the overall makeup of your meal.

Whole Wheat vs. Italian

Whole wheat bread is a healthier choice, providing more fiber and essential nutrients compared to Italian bread. A 6-inch whole wheat Subway roll contains about 200 calories, while Italian bread has 230 calories. If you’re watching your calorie intake, whole wheat is the better choice.

Specialty Bread Alternatives

Subway offers special breads like Italian Herbs & Cheese, which bring added flavor but also come with more calories. A 6-inch Italian Herbs & Cheese roll contains approximately 260 calories.

If you’re aiming for a low-calorie Subway sandwich, these special breads may not be the best choice due to their higher calorie content.

The type of bread you choose significantly impacts the calorie count of your Subway sandwich. Opting for whole wheat allows you to enjoy a delicious sandwich without adding too many calories.

Fresh Vegetable Toppings and Nutrition

Creating a healthy Subway sandwich starts with fresh vegetable toppings. Subway provides a range of options, including crisp lettuce, juicy tomatoes, and crunchy cucumbers. These vegetables not only boost the flavor but also offer vital nutrients while keeping the calorie count low.

Adding Subway’s fresh vegetable toppings is a simple way to transform your sandwich into a nutritious meal. These low-calorie ingredients improve the nutritional profile of your sandwich, making it a healthier choice.

Adding Subway’s fresh vegetable toppings is a simple way to transform your sandwich into a nutritious meal. These low-calorie ingredients improve the nutritional profile of your sandwich, making it a healthier choice.

Condiments and Their Caloric Impact

Selecting the right condiments is crucial for keeping your Subway sandwich low-calorie. While some condiments are low in calories, others can quickly add up. Understanding the calorie content of Subway’s condiments allows you to make more informed and healthier choices.

Low-Calorie Sauce Options

For a healthier Subway sandwich, opt for condiments like mustard and vinegar. These choices are low in calories but packed with flavor, enhancing your sandwich without compromising your health goals.

• Mustard is full of flavor and contains just 5-10 calories per serving, making it an excellent low-calorie condiment choice.
• Vinegar adds a tangy, acidic flavor with only 0-5 calories per serving, making it a great low-calorie option for your sandwich.

High-Calorie Additions to Avoid

While creamy condiments like mayonnaise, ranch dressing, and cheese can be tempting, they can significantly increase the calorie content of your sandwich. It’s important to be mindful of these additions if you’re aiming for a lower-calorie meal.

1. Mayonnaise is high in calories, with a tablespoon containing about 100 calories and 11 grams of fat.
2. Ranch dressing contains about 80 calories and 8 grams of fat per serving.
3. Cheese, such as American cheese, contains 210 milligrams of sodium per slice, which is nearly 10% of your daily recommended value.

Opting for lighter sauces or using them in moderation allows you to enjoy a flavorful Subway sandwich without adding excessive calories.

Comparing Different Subway Turkey Variations

Subway offers a variety of turkey sandwich options, each with varying calorie counts and nutritional values. Understanding these differences can help you choose the best one to fit your dietary preferences and goals.

The Subway Turkey Breast Sandwich contains 270-280 calories, making it a great option for those mindful of their calorie intake. The Subway Turkey & Ham Sandwich has slightly more at 310 calories. The Oven Roasted Turkey Sandwich has a similar calorie count to the standard Turkey Breast Sandwich, offering a comparable option for a healthier meal.

The calorie differences in Subway’s turkey sandwiches stem from the ingredients and toppings. For instance, the ham in the Turkey & Ham sandwich adds extra calories. Additionally, the type of bread, cheese, and condiments you choose can also impact the overall calorie count.

When selecting a Subway sandwich, consider your dietary goals. The Turkey Breast is an excellent choice for those seeking a low-calorie option, while the Turkey & Ham provides a bit more for those who need extra calories. Subway allows you to customize your sandwich to fit your specific needs.

Subway Turkey Sandwich as Part of a Healthy Diet

The Subway Turkey Breast Sandwich is an excellent choice for a healthy sandwich option. With 270-280 calories in a 6-inch serving, it fits well into a balanced diet.

Weight Management Considerations

If you’re watching your weight, the Turkey Breast Sandwich is a great option. Pair it with low-calorie foods throughout the day to maintain a healthy diet. For an even lighter choice, you can transform it into a Subway salad to reduce calories while still enjoying a satisfying meal.

Meal Planning Tips

• Choose whole grain bread or go for a lettuce wrap to cut down on carbohydrates and make your sandwich even healthier.
• Pile on fresh vegetables like lettuce, tomatoes, onions, and peppers to increase your fiber and nutrient intake, making your sandwich even healthier.
• Limit high-calorie condiments and sauces, and choose lighter options like mustard or vinegar to keep your sandwich lower in calories.
• Consider pairing your sandwich with a side salad or a piece of fruit to create a well-rounded, nutrient-dense meal that supports your health goals.

By making mindful choices and complementing the Turkey Breast Sandwich with other healthy foods, you can enjoy it as a nutritious part of your diet.

Customization Options for Lower Calories

Craving a Subway turkey sandwich but want to cut down on calories? There are plenty of ways to make it happen. You can create a delicious, healthy meal that aligns with your dietary goals.

Begin with whole wheat bread, which is rich in fiber and nutrients compared to regular bread. You can also opt for a smaller sandwich or an open-faced version to reduce the calorie count.

• Whole wheat bread
• Smaller portion size
• Open-faced sandwich

Next, load up on fresh veggies. Subway offers a variety of crunchy, flavorful toppings like lettuce, tomatoes, cucumbers, peppers, and onions. These veggies boost fiber and flavor while keeping the calorie count low.

Be mindful of your condiment choices. Opt for low-calorie options like mustard, oil-based vinaigrettes, or balsamic vinegar. Avoid high-calorie sauces and dressings to keep your sandwich light and healthy.

1. Load up on fresh vegetables
2. Choose low-calorie condiments
3. Avoid high-calorie sauces and dressings

Lastly, consider skipping the cheese or asking for less. While cheese adds flavor, it can significantly increase the calorie and fat content of your sandwich.

With these tips, you can enjoy a low-calorie Subway sandwich that’s aligned with a healthy diet. Experiment with different toppings to discover your favorite combinations that are both delicious and nutritious.

The Truth About Subway’s Turkey Ingredients

Ever wondered about the turkey in Subway’s sandwiches? It’s made from turkey thigh meat, which is combined with water, salt, vinegar, and other ingredients. These additions help maintain consistent taste and ensure the product’s safety across all locations.

Meat Quality and Processing

The turkey in Subway sandwiches is both safe and flavorful. While it isn’t made from whole muscle meat, the blend of ingredients ensures a tasty and consistent flavor. This makes Subway’s turkey a popular choice for many customers.

Allergen Information

Subway’s turkey may contain soy and other potential meat allergens. If you have food allergies, it’s important to review the ingredients and nutrition facts to ensure that the sandwich ingredients, including the turkey breast, meet your dietary needs.

Print Recipe

Subway Turkey Sandwich Calories

Discover the truth about Subway turkey sandwich calories and learn how to customize this healthy, low-calorie option to fit your nutritional goals!

Prep Time10 minutes mins

Cook Time15 minutes mins

Total Time25 minutes mins

Course: Appetizer

Cuisine: American

Keyword: easy sliders recipe, game day snacks, turkey bacon ranch sliders

Servings: 4

Calories: 320kcal

Author: Emily

Ingredients

6 slider rolls (preferably soft dinner rolls or Hawaiian rolls)

• 1 lb 450g deli turkey breast slices
• 6 slices cooked bacon crumbled
• ½ cup ranch dressing or homemade ranch
• 1 cup shredded cheese such as cheddar or mozzarella
• 1 tablespoon melted butter
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon black pepper
• Fresh lettuce and tomato slices optional, for topping

Instructions

• Preheat Oven: Preheat your oven to 375°F (190°C).
• Prepare Rolls: Slice the slider rolls in half and arrange the bottom halves in a baking dish.
• Assemble Sliders: Spread a thin layer of ranch dressing on each of the bottom halves of the rolls. Layer with deli turkey slices, followed by crumbled bacon. Sprinkle shredded cheese on top.
• Top and Season: Place the top halves of the rolls on the sliders. In a small bowl, mix melted butter, garlic powder, onion powder, and black pepper. Brush this mixture over the tops of the rolls.
• Bake: Cover the baking dish with foil and bake for 12-15 minutes, or until the cheese is melted and the sliders are heated through.
• Serve: Remove the foil and bake for an additional 5 minutes to crisp up the tops. Serve hot, optionally with fresh lettuce and tomato slices.

Notes

Nutrition Information (Per Serving)

• Fat: 15g
• Protein: 19g
• Carbohydrates: 28g
• Fiber: 2g
• Sugar: 3g
• Sodium: 750mg

CONCLUSION

Understanding the specifics of Subway turkey sandwich calories is crucial for anyone striving to make healthier meal choices without sacrificing convenience or flavor. This sandwich, with its lean protein and fresh vegetables, is a prime example of how fast food can align with nutritional goals. By exploring the details of turkey sandwich nutrition, you gain the insight needed to customize your order to meet your dietary preferences.

Whether you’re opting for a low-calorie Subway sandwich or diving into the nitty-gritty of Subway 6-inch nutrition, knowing what goes into your meal ensures smarter decisions. The flexibility of healthy Subway sandwiches lies in their wide array of options, from the bread you choose to the toppings you include. By understanding the role of Subway sandwich ingredients, you can craft a meal that is both satisfying and balanced.

Ultimately, knowledge is power. By demystifying Subway sandwich calories, you open the door to guilt-free indulgence that fits seamlessly into your lifestyle. Next time you’re at Subway, make every bite count by leveraging this information to fuel your body with intention and care.

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